No Crunches Please: A 3 Phase Core Workout

Justin Lind


Kettlebells, Gymnastics, CrossFit


You can get a great core workout without ever doing a sit-up or crunch. Many people hate crunches and even more find that they aggravate their lower back or neck. Follow along as I take you through a full-body workout with a heavy core emphasis.


No Crunches Please: A 3 Phase Core Workout - Workouts, kettlebells, workouts, core strength, core exercises, abs, abdominal training, obliques



I’ve crafted this 3-phase workout around movements and positions that demand strong core engagement. You will need to stabilize through uneven loading and unilateral movements. This places a heavy demand on your core. Follow along for a quick, full-body workout that you can do from anywhere that is sure to get your core working.


Equipment Needed:

  • Floor space - enough to bear crawl, if not march in place
  • Double KB - for front rack, press, row


Time Needed: 25 - 30 min depending on rest and warm up



Phase 1 (5 min)

2 rounds:

  • 10 prone plank march (5/arm)
  • 10 side plank lift each side


Phase 2 (10 min)

3 rounds:

  • 20 bear crawl steps (10 forward, 10 back)
  • 10 hollow body rocks
  • 10 KB good mornings


Phase 3 (10 min)

3 rounds:

  • 16 double KB front rack reverse lunge (8/side)
  • 16 alternating KB press (8/arm)
  • 16 alternating bent row (8/arm)
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